The Common Signs Of Vitamin And Mineral Deficiencies

Lethargy, acne and constantly getting sick can all be symptoms.

If you're always feeling unusually tired, a nutrient deficiency may be the cause.

We always hear about how important it is to eat a wide range of vitamins and minerals, but it's only until we're not getting enough do we truly realise the effects.

Feeling tired for no reason, having low energy, looking pale and always getting sick can all be signs of certain nutrient deficiencies. Not getting enough vitamins and minerals can have long-term impacts on our health, too.

"Eating a well balanced diet is essential to get all the vitamins and minerals our body needs to function effectively," dietitian Kaitlyn Bruschi told The Huffington Post Australia.

"These essential nutrients have a range of roles in the body -- everything from synthesising body tissues such as our bones and muscles, to transferring nerve signals throughout the body, as precursors for thousands of enzymes in the body, to removing or neutralising waste products from the body."

As not all vitamins and minerals are produced naturally in the body, dietitian and sports nutritionist Robbie Clark highlights the importance of getting them from whole foods.

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The more variety the better.

"The body requires many different vitamins and minerals (micronutrients) that are crucial for growth, development and preventing chronic diseases," Clark told HuffPost Australia. "Not all are produced naturally in the body, so you have to get them from your diet.

"The amount of each nutrient you should consume depends on your age, stage of life, health (if you suffer a chronic health condition or not), pregnancy and breastfeeding, and the amount of physical activity you do and at what intensity and level."

If we don't eat enough vitamins and minerals, the potential risks of becoming, or being, nutrient deficient are far-reaching.

"Without these essential nutrients we can't grow or function properly," Bruschi said. "This is particularly important during the early years of life when we are developing rapidly. Deficiencies of nutrients during this period can be particularly detrimental."

According to Bruschi and Clark, nutrient deficiencies can manifest in a variety of ways, both physically and mentally.

We need to be eating a variety of foods daily to get everything our bodies need to keep us healthy and happy.

"When micronutrients are not consumed in adequate quantities, a variety of undesirable symptoms may develop," Clark told HuffPost Australia. "These can include problems with digestion, skin problems, stunted or defective bone growth, mood and mental health problems, and even dementia."

With many fad diets removing food groups such as grains (which provide B vitamins and iron), nutrient deficiencies are not a rare occurrence. The most accurate and safe way to check your nutrient levels is through your GP.

"A nutritional deficiency occurs when the body doesn't absorb the necessary amount of a nutrient," Clark explained. "It may also occur in people who are fussy eaters and don't have a lot of variety in their food choices, or in people who avoid certain food groups, whether it be for personal reasons or due to a specific health condition."

To ensure you're getting enough vitamins and minerals, Bruschi recommends eating a variety of foods daily and to not rely solely on nutrient supplements.

"Supplements are a great way to top up your nutrient intake if you are struggling with your diet or during periods where requirements are increased, such as pregnancy," Bruschi told HuffPost Australia.

"However, it is important to remember that this should be seen as a short-term solution and not an alternative to healthy eating.

"There is so much more in our food than just vitamins and minerals, which we are discovering every day. We need to be eating a variety of foods daily to get everything our bodies need to keep us healthy and happy."

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According to Bruschi and Clark, these are some (but not all) of the common signs of nutrient deficiencies, and what we can eat more of to help.

"Due to its role in brain development and function, folate requirements jump substantially during pregnancy. Without sufficient folate, neural tube defects can occur in the baby," Bruschi told HuffPost Australia.

"In the general population deficiencies can present as anaemia due to problems with red blood cell production, or mental health or neurological issues."